Outdoors
Gloves, hats, scarves, and boots are essential when it comes to enjoying all the activities of winter. Blankets of snow offer up plenty of winter fun for both kids and adults, but don’t forget to have the hot chocolate ready for when they head back inside.
- Sledding: The real workout comes from trudging back up the hill, but well worth the reward of sliding back down. (100 lbs child burns 160 calories in 30 minutes)
- Skiing: Whether cross-country or downhill, skiing offers a full body workout for kids and adults. (160 calories per 30 minutes of activity)
- Snowshoeing: An easy way to get out and enjoy hiking and walking trails in the winter, there are many options to purchase youth snowshoes as inexpensively as $50. (180 calories per 30 minutes)
- Ice Skating: Many cities designate certain ponds or lakes for skating, take advantage of these areas, do not skate on any surface you are unsure of or hasn’t been checked for safety. (160 calories per 30 minutes)
- Snow Soccer: Adapt this favorite warm weather sport for winter. Build snow goals and outline a field in the snow for a game. The games get more challenging the more snow there is. (200 calories per 30 minutes)
- Building snow forts: Pile up snow from the driveway and sidewalks and let kids literally dig in to create their own snow cave, they’ll be exhausted and ready to curl up inside of it by the time they finish.
Indoors
Getting kids off the couch and away from video games during the winter can be tough, but with a little bit of creativity kids can get some physical activity and burn off some energy while staying indoors. Community rec centers also offer many programs specifically for kids during the winter, these are great ways for kids to make new friends and stay active.
- Mall Walking: Shopping malls provide a great space to get a little bit more exercise in the winter, spend 30 minutes just walking up and down the main halls, incorporate a game of window “eye spy” to keep kids entertained. (80 calories per 30 minutes)
- Commercial breaks: Approximately 9 minutes of every 30 minute program is filled with commercials, have children do jumping jacks, sit ups, running in place, or hula hoop during each break. It’s amazing how 90 minutes of watching TV can also be nearly a half hour of exercise. (150 calories per 30 minutes)
- Dance: In the living room, in the kitchen, or down the hall, put on some tunes and let kids release their inner dancer. Fun upbeat songs will keep them grooving for even longer.(180 calories per 30 minutes)
- Swimming: Head to the local indoor pool for an afternoon or evening of fun. Turning play into exercise is the easiest way for kids to reach the recommended 60 minutes a day. Water volleyball or basketball are great pool games for kids. (140 calories per 30 minutes)
- Wii Sports/X-Box Kinect: When you can’t beat them join them, if the allure of video games is too much try out either of these new technological exercise options. Both systems get kids off the couch and moving around with special controllers as they play a variety of games from tennis to bowling to fencing. (70 calories per 30 minutes)
The best way to keep kids active and instill behaviors that will last a lifetime is to set a good example yourself, sticking to your own weekly exercise regimen will show your children that a healthy lifestyle is something you believe in. Through encouragement, education, and a little ingenuity parents and kids and help each other stay fit, happy, and healthy even during cold Iowa winters.
Calorie data from everdayhealth.com